Walking into a new gym for the first time can feel intimidating, especially if it's been a while since you exercised. Will they make you do burpees until you collapse? Will you be pushed into signing something on the spot?
Not here. Your free fitness assessment at CSH Fitness is about learning, not about wearing you out. Here's exactly what happens, step by step, so you know what to expect before you walk in.
How long it takes and how to book
The assessment is booked as a 30-minute visit at either of our studios:
- Winter Garden: 15504 Stoneybrook W Pkwy, Suite 110, Winter Garden, FL 34787. Book here.
- Minneola: 540 S US Highway 27, Suite A, Minneola, FL 34715. Book here.
Both studios keep the same hours: Monday to Friday, 5am–12pm and 3pm–7pm, and Saturday 7am–12pm. We're closed on Sunday. Pick the time that suits you online, or text us at (716) 257-8480.
Step 1: Meet your coach and talk about your goals
We start with a conversation. Your coach will ask what you want to change, what you've tried before, what's worked, what hasn't and what your week really looks like. We'll also ask about old injuries, aches and any health conditions we should know about.
There are no wrong answers. "I want to feel less tired" is just as good a goal as "I want to deadlift my bodyweight."
Step 2: A short movement and strength check
Next comes a short, coached workout. It isn't a test you can fail. Your coach simply wants to see how you move: how you squat, bend, push and pull, how your balance feels and where you're strong already.
Everything is scaled to you. If something bothers an old injury, we'll swap it for a different movement. The goal is for your coach to see your starting point so your plan fits you from day one.
Step 3: Your free InBody scan
Then you'll step on our InBody body composition scanner. The scan itself takes about 15 seconds. You stand barefoot on the foot plates and hold the hand grips, and that's it. No pinching and no special clothing.
Your results show more than your weight. You'll see your muscle, body fat and body water, plus how your muscle is spread across your arms, legs and trunk. Your coach will walk you through the numbers in plain English. Want to know more first? Read InBody Scan Explained or visit our free InBody scan page.
Step 4: A conversation about nutrition
Training and nutrition work together. Your coach will ask about your current eating habits: how many meals you usually eat, what a typical day looks like and where you tend to struggle.
Nutrition at CSH is handled case by case. There's no generic handout. Instead you'll talk about the one or two simple changes that would help you most right now.
Step 5: Your plan and your questions
You'll leave knowing where you're starting and what your training would look like: how often to train, what you'd focus on first and how we'd track progress. This is also the time to ask anything you like about schedules, coaches, studio, in-home or online options, and pricing.
There's no pressure to decide on the spot. Take the information home and think it over.
What to wear and bring
- Comfortable workout clothes and athletic shoes. You'll take your shoes and socks off for the InBody scan.
- A water bottle.
- A list of medications or past injuries, if you have any, so we don't forget to cover them.
For the most accurate InBody results, try to avoid a big meal or a hard workout in the couple of hours before your visit, and use the restroom before the scan. If you have a pacemaker or another implanted electronic medical device, or you're pregnant, let your coach know before the scan.
Good questions to ask at your assessment
- How often would I need to train to reach my goal?
- What will my first month focus on?
- How will we track my progress?
- What happens if I need to miss a week or travel?
- Can I train at the studio, at home or online?
What happens after
If it feels like a good fit, your coach will help you pick a training plan and set up your sessions. Every session after that is private, one-on-one personal training, 60 minutes with your coach. There are no gym memberships and no long-term contracts.
Can't make it to a studio? We also offer free consultations for in-home personal training and online personal training.
Book your free assessment
The hardest part is usually booking. Once you're here, we'll take it from there.
- Winter Garden: Book your free assessment
- Minneola: Book your free assessment
- Not sure which studio? See all booking options or compare our locations
